128 S. Southwinds Ave Ste 6, Farmington, AR 72730

Archive for Month: February 2016

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03.01.16 WOD

Warm up Strength/Skill – Snatch 6×1 Snatch, goal is to work to a moderately heavy weight keeping great form. Metcon – 5 RFT 10 Push ups 15 Thrusters               95/65 50 Double Unders

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02.29.16 WOD

Warm up Strength – Pausing Front Squat Perform 5 sets of 4 reps with a 5 second pause in the bottom of the squat, rest exactly 2 minutes between sets. Metcon – 400 m run Athletes will run three 400m sprints with 4 minutes rest in between each.

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Open gym and 16.1!!

Open gym @9AM Saturday morning!! At 10AM we will be running heats of the open workout!! Come on out and cheer on the athletes!!!

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02.26.16 WOD

Warm up Strength -Squat clean 10 minute EMOM, adding 5-10 lbs every minute Metcon – 5RFT 10 Power Cleans              135/95 50 Bar Hops

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02.25.16 WOD

THE OPEN IS HERE!!!! We will be watching the 16.1 open announcement at 7:00 PM!!! So everyone bring a friend and let do this!!! Athletes that want to do the open WOD will have the opportunity to do so after the announcement!!! Warm up Strength – Back Squat Work up […]

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02.24.16 WOD

Warm up Skill – Pistols Take 15 minutes to work progressions of the pistol squat. Metcon – Tabata (8 rounds, 20 sec on, 10 sec off) Box jumps Ab-mat sit ups Air squats Push ups

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02.23.16 WOD

Warm up Strength – Push Press Take a couple of sets to work up to and complete: 3 x 3 @ 75% of 1RM 2 x 3 @ 85% of 1RM Metcon : 4 rounds for time* 50 DU                                      (100SU) 7 Shoulder 2 OH                95/65 14 T2B *Rest 1 minute after […]

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02.22.16 WOD

THIS WEEK STARTS THE OPEN!!!!! SIGN UP!!! Warm up Strength – Deadlift Work up to 75% of your 1RM, then perform: 10 min E2MOM 5 Deadlifts @75% Metcon – 12 min AMRAP 20 Pull ups 20 Front squats                95/65 20 Bar facing burpees

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02.19.16 WOD

Warm up Strength – Jerk Warm up to 70% of your 1RM on Jerk, then perform: 3 jerks @70% E2MOM Metcon – 3RFT 200m run 15 pull ups 10 OHS               95/65

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02.18.16 WOD

Warm up Strength – Front Squat Take a couple of sets to work up to 60% of your 1RM, then perform the following: 4×10 @ 60% Metcon – 8 Min Amrap 30 DU 10 Burpees